HOPE Quarter 1 Module 3, Lecture notes of Physical education

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Health Optimizing

Physical Education 1

Quarter 1 – Module 3 :

Set Fitness Goal

Engaging in Moderate to Vigorous

Physical Activity

Health Optimizing Physical Education 1 (H.O.P.E 1) Alternative Delivery Mode Quarter 1 – Module 3 : Title- Engaging in Moderate to Vigorous Physical Activities First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio Printed in the Philippines by ________________________ Department of Education – Region IV-A CALABARZON Office Address: Gate 2 Karangalan Village, Barangay San Isidro Cainta, Rizal 1800 Telefax: 02 - 8682 - 5773/8684-4914/8647- 7487 E-mail Address: [email protected] Development Team of the Module Writers: Maria Hayde P. Martinez, Neil Lloyd A. Pulan Editors: Aleli C. Nitoral, Roderick Tobias Reviewers: Raine P. Ramos, Lorelyn P. Arellano, Celeste A. Cortez, John Lester Guerrero, Pacita Q. Lungcay Illustrator: Roderick B. Blando Layout Artist: Mark John B. Diocado Management Team: Wilfredo E. Cabral , Regional Director Job S. Zape Jr., CLMD Chief Eugenio S. Adrao, EPS In Charge of LRMS Elaine T. Balaogan, Regional ADM Coordinator Fe M. Ong-ongowan, Regional Librarian Rosemarie C. Blando, CID Chief August M. Jamora, EPS In Charge of LRMS Meliton A. Berin Jr., Division ADM Coordinator

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Introductory Message For the facilitator: Welcome to the Health Optimizing Physical Education 1 (H.O.P.E 1) Alternative Delivery Mode (ADM) Module on Engaging in moderate to vigorous physical activities! This module was collaboratively designed, developed and reviewed by educators both from public and private institutions to assist you, the teacher or facilitator in helping the learners meet the standards set by the K to 12 Curriculum while overcoming their personal, social, and economic constraints in schooling. This learning resource hopes to engage the learners into guided and independent learning activities at their own pace and time. Furthermore, this also aims to help learners acquire the needed 21st century skills while taking into consideration their needs and circumstances. In addition to the material in the main text, you will also see this box in the body of the module: As a facilitator you are expected to orient the learners on how to use this module. You also need to keep track of the learners' progress while allowing them to manage their own learning. Furthermore, you are expected to encourage and assist the learners as they do the tasks included in the module. Notes to the Teacher This contains helpful tips or strategies that will help you in guiding the learners.

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For the learner: Welcome to the Physical Education and Health 11 Alternative Delivery Mode (ADM) Module on Engaging in moderate to vigorous physical activities! This module was designed to provide the learners with fun and meaningful opportunities for guided and independent learning at their own pace and time. The different exercises that will suites their fitness level as a Senior High School student. This lesson will encourage them to stay fit, learn how to live healthy, active, lives and enjoy physical fitness throughout their lifespan. This module has the following parts and corresponding icons: What I Need to Know This will give you an idea of the skills or competencies you are expected to learn in the module. What I Know This part^ includes an^ activity^ that aims to check what you already know about the lesson to take. If you get all the answers correct (100%), you may decide to skip this module. What’s In This is a brief drill or review to help you link the current lesson with the previous one. What’s New In^ this^ portion,^ the^ new^ lesson^ will^ be introduced to you in various ways such as a story, a song, a poem, a problem opener, an activity or a situation. What is It This section provides a brief discussion of the lesson. This aims to help you discover and understand new concepts and skills. What’s More This^ comprises^ activities^ for^ independent practice to solidify your understanding and skills of the topic. You may check the answers to the exercises using the Answer Key at the end of the module. What I Have Learned This^ includes^ questions^ or^ blank sentence/paragraph to be filled in to process what you learned from the lesson. What I Can Do This section provides an activity which will help you transfer your new knowledge or skill into real life situations or concerns. Assessment This is^ a^ task which aims to evaluate your level of mastery in achieving the learning competency.

What I Need to Know This module was designed and written with you in mind. Exercising is a physical activity consisting of movements that one follows in order to help him maintain a healthy body. The scope of this module permits it to be used in many different learning situations. The language used recognizes different principles relative to improving one’s health. Exercising regularly helps enhance one’s health and well- being. The lessons are arranged in a certain sequence that allows the student to gradually learn the lesson. The module is divided into three lessons, namely:

• Lesson 1 – Engaging in Moderate to Vigorous Physical Activities following Personalized Fitness Plan After going through this module, you are expected to:
• explain the importance of muscle, bone and aerobic exercise
• learn the techniques in getting the heart rate
• differentiate moderate intensity and vigorous intensity
• identify exercises that are essential for boosting fitness
• enumerate the principles of exercise
• proficiently perform fitness activity
• show creativity and enjoyment while doing personalized fitness plan

What I Know Directions: Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.

1. What is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you are at rest? A. Aerobics B. Aerobic Exercise C. Aerobic Fitness D. Zumba
2. What is the ability of the cardiovascular system of the body to supply energy during continuous physical activities such as biking and running? A. Aerobics B. Aerobic Exercise C. Aerobic Fitness D. Zumba
3. How many seconds are needed to hold your position in doing the static stretching? A. 20 seconds C. 40 seconds B. 30 seconds D. 50 seconds
4. Which of the following does not show a sedentary lifestyle? A. brisk walking B. doing a cross stitch C. playing video games D. texting a friend
5. Which is an example of vigorous physical activity? A. ball dribbling B. calf stretching C. jog in place D. mountain climbing
6. In performing hip-hop aerobics, what fitness component is required? A. agility C. coordination B. cardio endurance D. speed

Lesson

Engaging in Moderate to Vigorous Physical Activities Following Personalized Fitness Plan Understanding the importance of engaging in moderate to vigorous physical activity is considerably a great habit in achieving good health and fitness, but it does not end there. As you engage in physical activity you will meet and mingle with other people, making you more sociable hence, resulting for your better social well- being. What’s In Getting To Know Name: Age: BMI: Resting Heart Rate: Gender: Height: Maximal Heart Rate: No. of Heart beat/min: Weight: You are supposed to design a personalized fitness plan. Arrange the following goals according to level of importance. Use numbers 1-11, 1 being the most important and 11 being the least important. ____Improve cardiovascular fitness ____Body-fat weight loss ____ Reshape or tone my body ____Build more muscle ____Increase energy level ____Improve flexibility ____Improve performance for a specific sport ____Increase strength ____ Improve mood and ability to cope with stress ____Feel better/improved health ____Enjoyment

Activity 1. The following sentences are common beliefs about exercise. Write F if you think it is a Fact; write M if it is a Myth. Write your answer on a separate paper. _____1. Working out on an empty stomach is often considered a good weight-loss method. _____2. If you're not sweating, you will never lose weight and there is no use to exercise. _____3. Stretch before you exercise because it will condition your muscle. _____4. Aerobic exercise boosts your metabolism. _____5. Running burns calories. What’s New

Notes to the Teacher

We are here to lead, instruct, and motivate our learners in exercise activities. It is important to explain well how to perform various exercises and routines to minimize injuries and improve fitness Duties

Fitness trainers and instructors typically do the following:

• Demonstrate or explain how to perform various exercises and

routines to minimize injuries and improve fitness

• Watch clients do exercises to ensure that they are using the

correct techniques

• Provide alternative exercises during workouts or classes for

different levels of fitness and skill

• Monitor clients’ progress and adapt programs as needed Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text Text

What is It Aerobic Exercise Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you are at rest. Doing aerobic exercises regularly strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout your body. Aerobic exercise uses your large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes. Accurate measurement of exercise heart rate is crucial in monitoring exercise intensity. In order to measure the heartbeat per minute, one must be knowledgeable of the specific points in the body where the heartbeat can be felt. There are four techniques in getting the heart beat per minute, and they are as follows.

- Carotid pulse site – is taken from the carotid artery just beside the larynx using light pressure from the tips of the pointer and middle fingers. Remember; never check both carotid arteries at the same time. Apical site – is taken at the apex of the heart and can sometimes be felt very clearly by placing the heel of the hand over the left side of the chest Radial pulse site – is taken from the radial artery at the wrist, in line with the thumb, using tips of the pointer and middle fingers.

Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during continuous physical activities such as biking and running. Studies show that this type of exercise provides many health benefits such as decreasing risk for heart disease, stroke, high blood pressure, type II diabetes and some cancers. Examples of aerobic activities include walking at a brisk pace, swimming, jogging, dancing, etc. https://www.dreamstime.com/stock-illustration-aerobics- vector-illustration-group-people-engaged-gym-fitness-weight-loss-healthy-lifestyle-image94509568a Muscular strength is the ability of the muscles to exert a force during an activity such as lifting weights. Muscle strengthening exercises involve using your muscles to work against a resistance such as your body weight, elastic bands or weights. https://www.kaa-yaa.com/muscular-strength-improve-strength/ Temporal pulse site – can be obtained from the left or right temple with light pressure from the tips of the pointer and middle fingers

Circuit training. It is when you alternate between several exercises (usually five to 10) that target different muscle groups. http://steadystrength.com/glossary/circuit-training/ Flexibility exercises stretch your muscles and may improve your range of motion at your joints. They can improve your flexibility and reduce your risk of injury during sports and other activities. It is usually done in warm-up exercise to condition the muscle and in the Cooling down exercise to allow the body to gradual transition in a resting or near-resting state. https://www.pinterest.ph/pin/567946203003575678/ Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching should be performed with warm muscles, such as after a warm-up or at the end of a workout. There are two forms of static stretching. https://www.pinterest.ph/pin/33171832877732966 6

• Active Static : This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist muscles (muscles responsible for the movement). Think of the stretch across the upper body during the Warrior II pose in yoga. Your arms are extended as your back, chest, and shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow you to hold this stretch. https://www.americansportandfitness.com/blogs/fitness-blog/active-vs-passive-stretching-know-the-difference

• Passive Static : During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands. Think of a standing quadriceps stretch in which you bend your leg behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the upper thigh. https://breakingmuscle.com/view-image?src=images/bydate/sep_4_2012_-_1243pm/shutterstock_34581244.jpg Dynamic Stretching is stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion. Research has found that dynamic stretching is less beneficial than static stretching for increasing range of motion, but unlike static stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching them. https://blogdotsocialpacedotcom1.wordpress.com/tag/dynamic-stretching/

How Do I Assess My Fitness Level You probably have some idea of how fit you are but assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: ✓ Start recording your pulse rate. First Things First: Resting Heart Rate Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed. For most of us, between 60 to 100 beats per minute (bpm) is normal. The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or a more active person may have a resting heart rate as low as 40 beats per minute. When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight. For moderate-intensity physical activity , your target heart rate should be between 64% and 76% of your maximum heart rate. You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute (bpm). The 64% and 76% levels would be:

• 64% level: 170 x 0.64 = 109 bpm, and
• 76% level: 170 x 0.76 = 129 bpm This shows that moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 109 and 129 bpm during physical activity. For vigorous-intensity physical activity , your target heart rate should be between 77% and 93% of your maximum heart rate. To figure out this range, follow the same formula used above, except change “64 and 76%” to “77 and 93%”. For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 35 years = 185 beats per minute (bpm). The 77% and 93% levels would be:
• 77% level: 185 x 0.77 = 142 bpm, and
• 93% level: 185 x 0.93 = 172 bpm This shows that vigorous-intensity physical activity for a 35-year-old person will require that the heart rate remains between 142 and 172 bpm during physical activity.

✓ Record how many standard or modified pushups you can do at a time ✓ How far you can reach forward while seated on the floor with your legs in front of you ✓ Your waist circumference, just above your hipbones

✓ Your body mass index to obtain your BMI

What are the principles of exercise that I can use as my guide in my fitness plan? A successful exercise program incorporates a number of general principles in order to make the training safe and effective, helping us to achieve our goals. Principle of Individual Differences The principle of individual differences simply means that, because we all are unique individuals, we will all have a slightly different response to an exercise program. This is another way of saying that "one size does not fit all" when it comes to exercise. Well-designed exercise programs should be based on our individual differences and responses to exercise. Some of these differences have to do with body size and shape, genetics, past experience, chronic conditions, injuries, and even gender. For example, women generally need more recovery time than men,^1 and older athletes generally need more recovery time than younger athletes. Principle of Specificity We've all heard the phrase, "Practice makes perfect." Well, this is the Principle of Specificity in action. This principle simply states that exercising a certain body part or component of the body primarily develops that part. The principle of specificity implies that to become better at a particular exercise or skill, you must perform that exercise or skill. A runner should train by running, a swimmer by swimming and a cyclist by cycling. While it's helpful to have a good base of fitness and to do general conditioning routines, if you want to be better at your sport, you need to train specifically for that sport. Principle of Overload The exercise science principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve our fitness, strength or endurance, we need to increase the workload accordingly. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is accustomed to. For adaptation to occur the volume of exercise must overload the body in some way in line with the capacity of the individual to cope with that overload.